Sunday 8/24/2014

Warmup: 2 sets for time

  • 40 Double Unders
  • 15 T2B
  • 10 Muscle Snatches (75/55)
  • 60 sec rest


Keep a running clock to 30 minutes

For time:

  • 2 K Row when the clock hits 10 minutes
  • EMOM 10 minutes – 5 C2B Pull Ups and 2 Squat Thruster (155/110)
  • When the clock hits 2o run 1 mile. Remaining time max push ups.

***Complete WOD in any order***


*When I first started Crossfit Lighthouse I was at my heaviest weight of 210lbs. I realized how unhappy I was with myself and decided to make a change. I wanted and needed a healthier lifestyle, so I contacted my best friend and now coach Amanda. She encouraged me to join Crossfit and reassured me that I would succeed. She gave me the push that I needed to take the next step. One of the hardest things for me was just showing up. However, once I was there I instantly fell in love with the coaches, DEEZ, people and the environment. From then on I have grown more confident and have lost over 70 lbs. every morning I go to Crossfit I push myself harder and joining was one the best decisions I have ever made. I have participated in races, which is something I never thought I could do. Cmc, savage race, and tough mudder are three of my proudest accomplishments. I never would of been able to achieve any of this without my "family" at Crossfit lighthouse!*
Anjelyne Kiernan *Results will vary on each individual*,

Quick Contact Information

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949